Despite the weather last week we still had a great week of training! It is always hard to stay consistent in the off-season when it's cold and snowy outside, but we did an excellent job last week getting in the needed work in preparation for the season. Keep it up! The work that you are putting in now will pay off big time once we start racing again in March.
Schedule for January 12th-18th: 4 Day Weekend
We will not have practice over the 4 day weekend. Get out and run on your own these days, or call a teammate.
Mon-MVHS 3:10
40-60 min aerobic run + 6x100 Strides
Tue-MVHS 3:10
-Long Hills, 4-5 x 45 seconds + weights
Wed-MVHS 3:10
-35-50 min aerobic run + core
Thur-Redstone Park 3:20
-Tempo workout, 3-4 x 5 mins on 1 min off
Fri-No School, run on your own
-35-50 mins aerobic
Sat-Long Run on your own
-60, 75 , or 90 mins
Sun-Run on your own, or rest
-35 to 50 mins
Monday-Martain Luther King Jr Day/No School
-Run on your own
-40 t0 60 min aerobic run
Tuesday (January 20th)
-Meet at Redstone Park 3:20 for a progression run
Going the Extra Mile: Doubles vs. Sunday Runs and 20/21 Days
I am going to start encouraging more of our athletes to begin running on Sunday's. Running on Sunday is a great way to increase your weekly mileage without having to run doubles during the week. Just make sure that your Sunday runs are always under control and at a comfortable aerobic pace. I suggest 30-50 mins (4 to 7 miles) for your Sunday runs. Take a day off when you need it. At the minimum, make sure you take at least one day off every 3 weeks. This would be running 20 of 21 days in a 3 week cycle.
For athletes that would prefer to take Sunday off, but still want to get 7 runs in a week, you can always run a double if you choose to. For athletes that choose to double instead of run on Sunday I suggest doing a second run of 30-50 mins (4 to 7 miles) one day a week before school.
If you are unsure which option is best for you please come speak with me so that we can workout an appropriate plan for your training.
Schedule for January 12th-18th: 4 Day Weekend
We will not have practice over the 4 day weekend. Get out and run on your own these days, or call a teammate.
Mon-MVHS 3:10
40-60 min aerobic run + 6x100 Strides
Tue-MVHS 3:10
-Long Hills, 4-5 x 45 seconds + weights
Wed-MVHS 3:10
-35-50 min aerobic run + core
Thur-Redstone Park 3:20
-Tempo workout, 3-4 x 5 mins on 1 min off
Fri-No School, run on your own
-35-50 mins aerobic
Sat-Long Run on your own
-60, 75 , or 90 mins
Sun-Run on your own, or rest
-35 to 50 mins
Monday-Martain Luther King Jr Day/No School
-Run on your own
-40 t0 60 min aerobic run
Tuesday (January 20th)
-Meet at Redstone Park 3:20 for a progression run
Going the Extra Mile: Doubles vs. Sunday Runs and 20/21 Days
I am going to start encouraging more of our athletes to begin running on Sunday's. Running on Sunday is a great way to increase your weekly mileage without having to run doubles during the week. Just make sure that your Sunday runs are always under control and at a comfortable aerobic pace. I suggest 30-50 mins (4 to 7 miles) for your Sunday runs. Take a day off when you need it. At the minimum, make sure you take at least one day off every 3 weeks. This would be running 20 of 21 days in a 3 week cycle.
For athletes that would prefer to take Sunday off, but still want to get 7 runs in a week, you can always run a double if you choose to. For athletes that choose to double instead of run on Sunday I suggest doing a second run of 30-50 mins (4 to 7 miles) one day a week before school.
If you are unsure which option is best for you please come speak with me so that we can workout an appropriate plan for your training.
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